Basic lunge: Stand with your feet hip to shoulder-width apart, arms relaxed at your sides. Take a very large step forward while keeping your torso erect, and bend the knees, slowly lowering your trunk straight down.
To help avoid over-stressing the knee joint, keep the front knee behind the toes and be sure to lower straight down rather than bring your upper body forward. After reaching the bottom of the movement pause only long enough to take in a breath, then push your body back up, placing emphasis through the heel of the front foot. Be careful not to lock the knees at the top of the movement.
Beginners should avoid coming down too far toward the floor until they have established reasonable leg strength, and if you have knee problems, do not attempt until you have checked with your doctor. For those looking for maximum range of motion, lower the hips so that the thigh of the front leg is parallel to the floor. The knee should be positioned directly over the ankle and foot pointing straight ahead. The back leg can be positioned in one of two ways. You can bend both knees to an approximate 90 degree angle, or if greater flexibility of the hip flexor is desired, keep the back leg straight but relaxed, while bending the knee of the front leg until you feel a gentle stretch.
Reverse lunge: Instead of taking a step forward, take a slow, controlled step backward.
Side lunge: A nice way to mix it up, side lunges target the inner thighs to a greater extent than traditional lunges. With this variation, you take a step to the side and lower your body by bending your knee, rather than stepping to the front or back. Once you feel a strong contraction on your outer thigh, step back to the starting point and repeat with the other leg.
Tips
The lower your body travels in a lunge, the greater emphasis is placed on the glutes.
If you have trouble keeping your balance while doing lunges, hold onto a sturdy chair or wall for support. Try to look straight ahead rather than down.
If you are looking for a way to take it to the next level, hold onto dumbbells while performing the exercise. You can also elevate the back foot onto a low step or platform, which places more emphasis on the front leg. Placing the back foot on a small stability ball is also an advanced move, creating an additional balance challenge.
The number of sets and reps performed will vary according to fitness level and goals. Generally speaking, 1 to 3 sets are recommended, and as many lunges per set as you can perform without compromising form.
Never allow the front knee to go beyond the toe.
Those with knee, hip or other lower body joint problems should consult with a doctor before attempting lunges, as they are not appropriate for everyone.
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